Relapse is often a gradual process that can take weeks or months. When we neglect our basic needs and do not take care of ourselves, we are more likely to become upset and struggle with managing the stressors of everyday life. This puts us at an increased risk for lapsing or relapsing on substances or behaviors that we are striving to abstain from.

One simple tool that can help with relapse prevention is to HALT and check in with yourself. Are you Hungry, Angry, Lonely, or Tired? If so, it is important to try to take care of these needs. We are more likely to become  and stressed when we are not taking care of our physical and mental well-being, and therefore, are more likely to use drugs, alcohol, or other unhealthy behaviors as a way to cope. Here are some practical ways to help you deal with being hungry, angry, lonely and tired.

Hungry

Research shows that individuals in recovery who prioritize their overall physical health including healthy eating habits and nutrition are less likely to relapse. Ways to eat healthy might include eating more whole foods (foods with little processing or additives), eating when hungry, monitoring excessive caffeine and sugar intake, and eating a variety of foods. It is very important to not allow ourselves to have extreme hunger where we are less likely to think clearly. One useful tool is a hunger scale: 

During a hunger scale, we want to check in with ourselves and see how hungry we are. Ideally, we want to aim for being in the 3-7 range. When we start to get below a 3, we are more likely to become distressed. If you have a busy schedule with little time to eat, consider packing yourself simple things to eat throughout the day such as a protein or granola bar or a piece of fruit.

Angry

Anger is a normal emotion to have, and can be productive in making healthy changes and advocating for yourself and others who have been wronged. However, having chronic anger and resentments towards others can decrease mental well-being and negatively impact physical health. Research has shown that people who struggle with excessive anger and resentments are at increased risks for heart disease and premature death. There are various ways to help manage anger: acknowledging your feelings including deeper feelings of sadness or hurt, reducing triggers to anger, and utilizing assertive skills (asserting your own needs while considering the needs of others). Psychotherapy can also be very useful in learning tools for anger management as well as exploring influencing factors for chronic anger.

Lonely

Loneliness can have extreme impacts on physical and emotional health. The American Psychological Association has identified that chronic loneliness is more damaging to physical health than smoking fifteen cigarettes per day, having an Alcohol Use Disorder, or obesity. Loneliness can also make depression worse. Reaching out to friends, family, sober supports, and communities can help to manage loneliness. During the pandemic we may need to find creative ways to meet with others. Some self-help groups such as AA or NA have online options if there are not meetings in person, as well as other types of supportive community groups.

Tired
Sleep deprivation can easily impact our well-being. Falling asleep or staying asleep can be challenging for some people. Some ways to help with sleep hygiene are to limit screen time up to an hour before bedtime, avoiding large meals or exercise before going to bed, avoiding caffeine later in the day, comfortable bedding and temperature, and using your bed for sleep and sex only. If you struggle with insomnia or other sleep changes, talking to a medical professional or therapist can help.

If you are interested in learning more about relapse prevention, ways to manage stress and self-care, and/or co-occurring mental health and substance use disorders, feel free to contact Taylor Hocking, LMFTA, SUDP at Charmed Counseling for a consultation. 

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Written by Taylor Hocking, LMFTA, SUDP, Clinical Therapist at Charmed Counseling

taylor@charmedcounseling.com